Friday 9.24.10

Check out this video. We will do these today, only we will do them "Prisoner Style"!

SWOD:
Deadlift 5x5

Metcon:
On the minute for 12:00:
- 5 Clapping Push Ups
- 10 Jumping Alternating Lunges (Prisoner Style)
- 50 yard sprint

WOD Tips:
For the SWOD, warm up with increasingly heavier sets, and then do 5 sets of 5 reps at the same weight for your work sets. Use 70-80% of your 1rm depending on how strong you feel. Use any deadlift technique you want: conventional, sumo, even snatch-grip. If you always do one style, try and switch it up.

For the metcon, this is meant to be explosive. If you can't clap between push ups, see if you can at least get your hands off the ground at the top of each rep. If you still need to scale it down, do regular push ups. For the jumping lunges, try and make sure your knees track over your toes the whole time, especially on your front leg. Prisoner style means your hands will be behind your head with your fingers interlocked. For the 50 yard sprint we will do 25 yards out and back. That way you can do the exercises inside, sprint away from the roll up door and then back to it. On the minute for 12:00 cycle through the circuit. If you don't complete a round, you will still start the next minute with push ups. Your score is the number of rounds you complete.

Post weights and rounds completed to the comments section! bc